Although it comes from plants, it does not mean that vegetable protein is worse than animal protein, you know, Mother. In fact, this vegetable protein source does not contain cholesterol and the price is more affordable.
Protein, both vegetable and animal protein, are both needed for the growth and development of children, namely as a source of energy, help the formation of bones, and maintain and enhance immunity.
Even so, there are still many parents who only rely on protein intake from animal products, such as fish, beef, chicken, and eggs, because they do not know that protein can also be obtained from plant or vegetable food products,
Choice of Vegetable Protein Sources That Your Child Can Eat
Since your child consumes complementary foods, mother can start to introduce foods that contain vegetable protein gradually. The following are some choices of vegetable protein sources that can make a child become a favorite dish of your child:
1. Soybeans
Who doesn't like tempeh? Tempe is one of the processed foods of soybeans that have a delicious taste and contain high protein. In 85 grams of tempeh there are at least 15 grams of protein. Not only protein, in tempe also contains vitamins and minerals.
Other processed soybean is tofu. Just like tempeh, tofu also contains protein, but with lower levels. In 100 grams of tofu, only 8 grams of protein is contained.
Both of these processed soybeans are a source of vegetable protein that can be processed into various types of dishes, ranging from fried, sauteed, and even made in stews. Various choices of tofu and tempeh processing can improve your child's appetite and help meet his protein needs.
2. Mung beans and kidney beans
In 200 grams of green beans, there are about 15 grams of protein. Not only that, green beans also contain fat, carbohydrates, fiber, iron, and folic acid.
In addition to green beans, red beans can also be selected as a source of vegetable protein for children. In 90 grams of kidney beans, contained 7.5 grams of protein. In addition to protein, kidney beans also contain carbohydrates, fats, and fiber.
3. Avocados
Besides being delicious, avocados also contain many benefits for children. This green fruit contains a variety of important nutrients, such as good fats, fiber, carbohydrates, and also protein. In 140 grams of avocado without the skin and seeds, contained about 3 grams of protein. This fruit can be processed into juice, fruit salad mixture, or eaten directly.
4. Corn
Besides having a sweet taste, corn also contains protein, you know. In 100 grams of corn, there are at least 9.5 grams of protein. In addition, corn also contains fat, carbohydrates, and fiber.
Mother can make corn as a snack for Little One by boiling or steaming it. Mother can also process it into corn soup for consumption with rice.
5. Broccoli
In 90 grams of broccoli, there are at least 2.5 grams of protein. In addition, broccoli also contains fiber, carbohydrates, and various minerals. One healthy way to process broccoli is by steaming without adding salt.
Protein needs in children vary, depending on age. Children aged 4-9 years only need about 19 grams of protein per day, while children aged 9-13 years need 34 grams of protein per day.
Vegetable protein is also a good source of protein for children. As has been said before, besides being more affordable, vegetable protein does not contain cholesterol. Even so, animal protein is also needed for the intake of certain nutrients that cannot be obtained from vegetable proteins, such as vitamin B12.
If you want to adopt a certain diet for your child, for example a vegetarian diet whose protein intake is only vegetable protein, or if your child has medical conditions and special needs, consult with your doctor about what food choices are recommended.
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